n this episode of Fitness Over 50 with Coach Adam, we dive deep into one of the most overlooked aspects of health and wellness—sleep. Joining us is Dr. Bijoy John, a board-certified sleep specialist with over 25 years of experience in pulmonary, critical care, and sleep medicine. Dr. John is the founder of Sleep Wellness Clinics of America and creator of Sleep Fix Academy, where he helps people reclaim the power of restorative sleep.

We discuss:

✅ Why sleep is the foundation of good health, fitness, and longevity

✅ How sleep patterns change as we age—and what we can do about it

✅ Common sleep disorders like sleep apnea and how to address them

✅ The impact of light, diet, alcohol, and exercise on sleep quality

✅ Practical strategies to improve sleep, including Dr. John's SLEEP NOW method

If you've ever struggled with poor sleep, wake up feeling unrested, or want to optimize your recovery, this episode is packed with actionable insights.

Guest Links:

📘 Dr. John’s Book: Nobody’s Sleeping: Seven Proven Sleep Strategies for Better Health and Happiness

💻 Sleep Fix Academy & Online Course: SleepFixAcademy.com

📱 Follow Dr. John on Social Media: @DrSleepFix (Instagram, Twitter, Facebook, TikTok)

🎙️ Fitness Over 50 with Coach Adam (Subscribe on Apple Podcasts, Spotify, or your favorite podcast platform)

Enjoyed this episode? Leave a review and let us know how sleep has impacted your fitness journey!

Episode Summary:

In this inspiring episode of Fitness Over 50 with Coach Adam, I sit down with martial artist, fitness expert, and mindset coach Chris Malgeri to explore how martial arts principles can enhance strength, confidence, and longevity—at any age. With over 35 years of experience, Chris shares insights on breaking through self-doubt, shifting mindset for sustainable fitness, and integrating movement beyond traditional exercise. Whether you’re curious about self-defense, looking for a new fitness challenge, or just want to stay active and sharp as you age, this conversation is packed with practical takeaways.

What You’ll Learn in This Episode:

✅ How martial arts training goes beyond fighting—it’s about movement, mindset, and longevity

✅ Why anyone over 50 can benefit from martial arts for fitness, balance, and mental sharpness

✅ The role of breathwork, mindfulness, and recovery in staying active for life

✅ How to overcome limiting beliefs that hold you back from trying something new

✅ The surprising connection between martial arts and ballroom dancing for lifelong mobility

Guest Spotlight: Chris Malgeri

Chris is a martial artist, fitness coach, and founder of Synergy Martial Arts. With decades of experience in multiple disciplines, he has helped countless students—young and old—unlock their potential through movement, self-discipline, and mindful training.

📍 Connect with Chris Malgeri & Synergy Martial Arts:

🌐 Website: TheSynergyCenter.net

Resources & Mentions:

📌 Dan Inosanto & Filipino Martial Arts

📌 Bruce Lee’s fitness philosophy

📌 Box breathing & mindfulness techniques

📌 The benefits of ballroom dancing for coordination and mobility

👉 Loved this episode? Share it with a friend and leave a review on Apple Podcasts or Spotify!

Welcome to Fitness Over 50 with Coach Adam! In this episode, we tackle one of the biggest challenges in fitness: why so many people get it wrong as they age—and how to fix it.

Joining me is Steve McKinney, bestselling author, fitness coach, and Brazilian Jiu-Jitsu black belt. Steve has helped thousands of people regain strength and vitality, and today, he shares his 3 W Approach—a simple, sustainable fitness system that works for any age.

✅ The biggest fitness mistakes people make after 50

✅ Why short workouts (as little as 15 minutes) can be more effective than hours in the gym

✅ How walking is one of the most overlooked fat-loss and longevity tools

✅ The power of strength training for lifelong independence

✅ The mindset shift that helps people stay consistent

✅ Why diet plays a bigger role than most people realize

✅ How Steve’s faith shapes his philosophy on health and wellness

💡 “A trained muscle is a trained muscle—whether you’re 30 or 90. It’s never too late to start.” – Steve McKinney

📖 Steve McKinney’s Book: The Gospel of Fitness – Available on Amazon

🌎 Steve’s Website: FitnessAndMore.net

📷 Follow Steve on Instagram: @FitnessAndMoreSTL

🔥 Loved this episode? Subscribe, leave a review, and share with a friend who needs fitness motivation after 50!

#FitnessOver50 #HealthyAging #StrengthTraining #Longevity #WalkingForHealth #WeightLossAfter50 #MindsetMatters

In this episode, I sit down with Coach Jim Laird, founder of Vitality Brotherhood and Vitality Sisterhood, two communities dedicated to helping men and women over 40 reclaim their strength, health, and vitality.

Jim has coached elite athletes, but his passion lies in empowering everyday people to train smarter, not just harder. His personal journey—from powerlifting to battling ulcerative colitis and a life-threatening staph infection—shaped his unique approach to sustainable fitness, longevity, and stress management.

We discuss:

✅ Why strength training is essential for longevity, but not in the way most people think

✅ The biggest mistakes people make when trying to get fit after 50

✅ Overcoming health setbacks and why less exercise is sometimes more effective

✅ The power of circadian rhythms and how light exposure saved Jim’s life

✅ Fixing back pain, running mechanics, and why coiling and rotation matter

✅ How community and connection impact your health just as much as exercise

Jim shares hard-earned wisdom and actionable strategies to help you break free from exhaustion, rebuild your strength, and transform your health—without burnout. If you’ve ever felt frustrated with your fitness journey, this episode is a must-listen!

📌 Connect with Coach Jim Laird:

🌐 Website: Vitality Brotherhood

📣 Instagram: @JimLaird.GYM

📺 YouTube: Vitality Brotherhood Channel

💪 Join for Free: Vitality Brotherhood | Vitality Sisterhood

If you enjoyed this episode, please take a moment to subscribe, share, and leave a review on Apple Podcasts or your favorite platform. Your support helps us bring more inspiring conversations to the show!

📺 YouTube | 🌍 Website

#FitnessOver50 #StrengthTraining #HealthyAging #VitalityBrotherhood #CoachJimLaird #Longevity #SmartTraining

🔗 Apple Podcasts | Spotify | RSS Feed

📢 Listen Now: 🎧 Available on Apple Podcasts | Spotify | 🔗 RSS Feed

Episode Summary:

What if you could eat brownies for breakfast and still live a long, healthy life? In this inspiring episode of Fitness Over 50 with Coach Adam, bestselling author Lynne Bowman joins the show to share how she transformed her health through simple, joyful eating—without giving up delicious foods.

Lynne, author of Brownies for Breakfast: A Cookbook for Diabetics and the People Who Love Them, reveals why sugar is the biggest threat to longevity, how whole foods can heal the body, and why strength training is crucial for aging well. She also explains how to shift away from restrictive diets and embrace a sustainable, nourishing lifestyle.

Plus, Lynne and Adam dive into:

✅ Why a calorie is not just a calorie—and why food quality matters more than numbers

✅ The #1 ingredient that can replace sugar without spiking blood glucose

✅ The power of soup—and why it’s the ultimate healthy meal for busy people

✅ How mindful eating and social meals impact health and longevity

✅ The essential habits for deep, restorative sleep

✅ Why strength training is the key to mobility and independence as you age

Lynne also shares her no-diet approach to eating, her favorite simple swaps for sugar and dairy, and why the dinner table is one of the most powerful tools for health and connection.

This is an episode packed with practical tips, expert insights, and a whole lot of inspiration for anyone looking to age stronger, feel better, and enjoy life more—without giving up great food.

📖 Get Lynne’s book Brownies for Breakfast on Amazon → https://www.amazon.com/Brownies-Breakfast-Cookbook-Diabetics-People/dp/1736745018

🌍 Learn more about Lynne Bowman → https://www.lynnebowman.com

🌐 Visit Coach Adam’s website → http://coachadampodcast.com

✅ Follow & Subscribe so you never miss an episode!

✅ Share this episode with a friend who wants to improve their health and longevity.

✅ Leave a Review on Apple Podcasts—your feedback helps more people discover the show!

🔗 Follow Coach Adam for More:

🎥 YouTube → https://www.youtube.com/@CoachAdamFit

🌐 Website →

Episode Description:

In this powerful episode, I sit down with Tim Thomas, a former Australian Special Forces Commando turned breathwork expert, to discuss how the power of breath can transform your life. Tim has been through the depths of PTSD, stress, and sleep deprivation, and he shares his journey from the battlefield to healing—both for himself and for countless others.

We dive into:

✅ How breathwork can reduce stress and anxiety

✅ The link between sleep and mental resilience

✅ The reality of PTSD, trauma, and suicide prevention

✅ Simple breathing techniques to improve your sleep, focus, and overall health

🚨 Fair Warning: This episode gets real fast. We touch on heavy topics, including mental health struggles and suicide prevention. If you're in a difficult place, please take care while listening, and seek support if needed.

🎧 Listen now and share this episode with someone who might need it—it could be life-changing.

🔗 Tim’s Links & Resources:

📲 Try the Breathwork in Bed app: Breathwork in Bed App

📘 Tim’s Book & Resources: Breathwork & Sleep Optimization

📌 Follow Tim on Socials:

👉 Instagram: @breathworkinbed

👉 Facebook: Breathwork in Bed

👉 YouTube: Breathwork in Bed

💡 Enjoyed this episode? Like, follow, and share this podcast with someone who needs it. It might just save their life.

📩 Connect with me: adam@coachadampodcast.com

In this episode of Fitness Over 50 With Coach Adam, I’m joined by Dr. Sarb Johal—runner, tech enthusiast, and expert in pocket cameras. We kick off the conversation by diving into the world of action cameras and tech tools that make documenting your fitness journey easier than ever. But we don’t stop there.

Sarb shares his inspiring journey of starting to run in his 40s, overcoming injuries, and finding balance through mindfulness, fitness, and smart tech choices. We also discuss the role of tech in staying healthy and motivated, along with practical tips on creating content while living in the moment.

Whether you're a fitness enthusiast, a content creator, or simply someone looking for inspiration, this episode offers something for everyone.

Key Topics Covered:

• How simple tech like action cameras or your phone can elevate your fitness journey.
• Sarb’s personal story of discovering running and maintaining balance in life.
• The importance of longevity-focused fitness habits like heart rate variability and VO2 max.
• Tips for content creators on staying present while capturing meaningful moments.

Links and Resources Mentioned:

• Connect with Sarb Johal on YouTube: Pocket Cams
• Learn more about Sarb: SarbJohal.com

Let’s Stay Connected:

• Subscribe to the podcast and leave a review to help others discover the show!
• Follow me on YouTube for more fitness tips, updates, and inspiration.
• Share your feedback or questions by reaching out at Coach Adam’s Website.

Thanks for tuning in! Stay strong, stay healthy, and see you in the next episode.

What do you do when life doesn’t go as planned? How do you bounce back even stronger? In this episode of Fitness Over 50 with Coach Adam, we dive into resilience—a quality that defines every great athlete and anyone committed to thriving through life’s challenges.

I’ll share my personal experience with a setback while training for the Carlsbad Half Marathon and how I turned disappointment into an opportunity for growth. We’ll also explore the inspiring story of Ed Whitlock, who proved that age and setbacks are no match for a resilient spirit.

You’ll walk away with actionable steps to build resilience in fitness and life, from setting SMART goals to celebrating small wins, and making recovery a cornerstone of your journey.

• How setbacks like deferring a race can become stepping stones for growth.
• Lessons from Ed Whitlock: The story of a runner who achieved greatness in his 70s.
• Actionable Steps for Resilience
• Reflect on setbacks and turn them into learning opportunities.
• Set SMART goals to stay focused and motivated.
• Prioritize recovery and celebrate small wins to build momentum.

• Email Me Your Story: adam@coachadamfitness.com
• Ed Whitlock’s Legacy: Ed Whitlock’s Wikipedia Page
• SMART Goal Framework Episode: Listen Here (link to previous podcast episode)
• Episode on Recovery Strategies: Listen Here (link to relevant episode)

Join me next week for an exciting conversation with Dr. Sarb Johal, a wellness enthusiast and expert in portable tech. Learn how to capture your fitness journey using the latest gear, with tips straight from stunning New Zealand.

• Subscribe: Follow Fitness Over 50 with Coach Adam on your favorite podcast app.
• Share: Know someone who could use a dose of resilience? Share this episode with them.

• YouTube: Coach Adam Runs
• Instagram: @adamtinkoff
• Website: www.coachadamfitness.com

Resilience is a muscle, and every time you choose to rise, you strengthen it. Let’s inspire each other to keep thriving, no matter what life throws our way. Thanks for listening! Stay active, stay strong, and keep your finish strong!